.75 mile dog walk in morning
1.25 mile jog with dog in evening
so you are getting back into your triathlon training now?
Wow, I know you’re disappointed, but I am totally in awe of your 1884 total! Impressive stuff.
Thanks Spock.
Friday 4/13
pullups
BWx12
25x12
25x12
row machine
4 sets of 12
reverse pec deck
3 sets of 10
plate loaded shrug machine
180x15
360x15
450x20
curls
5 sets
Saturday 4/14
raw yoke bar squats to a below parallel box
75x6
165x5
215x5
255x5x5
raw conventional DL, bar elevated a couple inches
315x5x3
GHR
BWx15
30x15
30x15
abs
hiking south mountain with dog
sunday 4/15
17 mile bike ride
monday 4/16
raw bench
250x8,8,8 - various grips
incline DBs
75s x 10
85s x 10
85s x 7 - tricep death on 8th
pressdowns
3 sets of 10
pec deck
3 sets of 10
wide grip pulldowns
135x10
210x8
240x8
255x8
raw sumo DL
135x5
225x5
315x5
365x5
add belt
405x5
raw close-stance squats
135x5
225x5
315x5
355x5
add belt
385x5
calves
yes/nos
cardio
Wednesday 4/18
2 mile jog and dog walk
Thursday 4/19
dog walk
pullups
BWx12
25x10
45x8
BWx15
row machine
4 sets of 10
plate loaded shrug machine
180x15
360x15
500x15
500x15
500x15
DB curls
35x12
40x12
40x12
elliptical
saturday 4/21
100 degrees today
raw low box yoke bar squats
285x5x5
conventional DL, weight elevated couple inches
275x5
315x5
365x5
365x5
GHR
BWx10
40x10
40x10
abs
hill sprints
monday 4/23
raw bench
275x7,7,7 different grips
incline DBs
75s x 8
85s x 8
90s x 8
90s x 7
row machine
4 sets of 10
curls
4 sets of 8-10
dog walks
Tuesday 4/24
raw sumo deads
365x5
405x5
add belt
435x5
raw close-stance squats
315x5
365x5
add belt
405x5
calves
yes/nos
elliptical
pulldowns
135x10
210x10
240x10
255x10
270x8
reverse flyes on pec deck
135x10
165x10
180x8
standing overhead DB press, no leg push
35s x 12
55s x 10
65s x 10
65s x 10
65s x 10
plate-loaded shrug machine
180x15
360x15
450x15
540x15
590x15
450x25
pressdowns
3 sets of 10
pec deck
2 sets of 10
elliptical
below parallel raw yoke bar box squats, no belt
75x6
165x5
215x3
255x3
305x4,4,4,4,4
RDLs, no belt
315x5
405x5
405x5
abs
hill sprints
elliptical
raw bench, different grips
290x6,6,6
225x16
rows
pullups
pressdowns
curls
DB side raises
11 mile cycling
monday 4/30/2012
2 mile jog
raw squats
45x10
135x5
225x5
315x3
365x5
add belt
395x5
425x5
raw sumo DL
225x3
315x3
add belt
405x3
455x3
yes/nos
elliptical
dog walks
Cool shit in here, I do not know much about gear, but its crazy looking at the stats of your raw to geared lifts.
Is it a mental mind fuck going from a 500+ raw squat to then training a 800+ geared squat?
I do not plan on using gear for some time, but it looks like fun, but heavily taxing
Thanks for checking in. Unless I’m training for a raw meet, I don’t really push the raw stuff to a max. Coming off of a geared meet, my body isn’t well-adapted for full-range raw volume, so I slowly work up the first 3-4 weeks to ensure that I can still walk the next day. Just been doing some BB-type volume bullshit and a lot of cardio right now along with cutting out carbs because I’m going to be in the Caribbean all next week on my honeymoon. Bodyweight has come down about 13lb from my peak though, down to 214. Geared meet in August.
I can train in the 600s on geared squats every week and I’d be fine, but once I go above 700, I can only go 2-3 weeks in a row and then the body needs a break. And it takes time to get used to just holding that weight on your back. My first workout with 700 in a cycle I’m shaking hard at the top. A month later I’m rock-solid with 750.
Thursday 5/3/2012
incline DBs
45s x 10
70s x 10
85s x 10
95s x 8
overhead standing press
50s x 10
wide grip pullups
12,12,12
row machine
140x12
195x12
215x12
230x12
curls
5 sets
pressdowns
3 sets
swimming
No updates for two weeks, leaving tonight to go to the USVIs to get hitched!
easing back into it
raw squats
285x6,6,6
GHR
BWx10
25x10
40x10
40x10
abs
150 reps
step back lunges
raw bench
260x5
230x5x5
incline DBs
70s x 12
80s x 12
80s x 12
tricep pressdowns
mcdouble and chipotle for lunch
sunday 5/20
1.5 mile jog
monday 5/21
pulldowns
135x12
210x12
225x12
240x12
seated row machine
200x8
230x8
245x8
reverse pec deck flyes
135x10
180x10
195x12
curls
4 sets x 10
int/ext shoulder rotations
elliptical
raw deads
420x4
380x4,4,4,4,4
step ups
hypers
calves
abs